Honey is one of those naturally occurring gifts of nature that comes with more advantages than we can name. Honey can be used for a variety of things.

In fact, the usage of honey dates back to at least 8,000 years. It is known for its flavoring, medicinal, nourishing, moisturizing, anti-bacterial, and anti-inflammatory properties. From putting it on our morning toast to using it when we suffer a minor burn, honey always comes in handy.

One of the other uses of honey that is gaining traction is the use of this substance for improving fitness. Those who use honey for weight loss swear by this magical ingredient in giving them the results they want. 

How Honey Helps in Weight Loss?

Honey does contain sugar. However, when compared with refined sugar, honey contains beneficial vitamins and minerals as well.

Refined sugar, on the contrary, is considered as “empty calories”, which means that there is no benefit in eating it. Therefore, when you eat too much sugar, you tend to gain weight not only because of the calories but due to the lack of vitamins and minerals.

Honey, on the other hand, balances this effect as it is a good source of nutrients that help people in their weight loss efforts if consumed in limit.

A study has shown that  athletes who ate foods rich in fructose, such as honey, burnt a lot more fat and had increased stamina levels as well. Honey acts as a fuel to make the liver produce glucose. This glucose keeps the brain sugar levels high and forces it to release fat burning hormones. 

Most of us struggle to lose weight because we consume too much sugar and processed food. When we consume honey, the body begins to burn more fat. When you go a step further by replacing sugar with honey , you re-balance the brain signal that compels you to consume more sweet stuff. 

How to Use Honey for Weight Loss?

Many people add a teaspoon of sugar in their daily cups of tea or coffee without realizing how it can impact their health in the long run. Using honey for fast weight loss is one of the best ways to keep yourself healthy, fit and active.

Honey can also be used as a substitute in desserts, or as an alternative to different syrups and sweeteners. One of the best ways to consume honey for weight loss is by having a teaspoon of honey before bedtime. Doing so will help the body burn more fat during the early hours of your sleep. 

Honey is also known to have the power of suppressing the appetite. Most people tend to overeat throughout the day, and this is one of the major reasons for weight gain.

While one must not starve themselves, being cautious about the portion size of food is important. An advantage of using honey for weight loss is that it helps to curb small hunger pangs throughout the day. This will, in turn, help you in avoiding unnecessary snacking by keeping you satiated.

Nutrition Facts of Honey

The USDA provides the following information for 1 tablespoon (21 grams) of honey.

• Calories: 64
• Fat: 0g
• Sodium: 0mg
• Carbohydrates: 17g
• Fiber: 0g
• Sugars: 17g
• Protein: 0.1g

Honey is a natural sweetening agent, which makes it an excellent substitute for calorie-dense sugar. Speaking nutritionally, one tablespoon of honey contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose, but no fiber, fat or protein.

One of the main benefits of substituting sugar with honey is that the latter has a lower GI value, meaning that it does not raise blood sugar levels as quickly as sugar does. Honey is also sweeter than sugar, meaning that even a little amount goes a long way in satisfying sweet cravings.

Honey is rich in antioxidants, including organic compounds and phenolic compounds like flavonoids. Being rich in antioxidants, the nutritional value of honey can help prevent heart ailments, as well as improve eye health. Studies have also shown that using honey for weight loss can help in maintaining blood pressure levels and manage cholesterol. 

3 Ways to Use Honey for Weight Loss

1. Cinnamon and Honey for Weight Loss

As you know, cinnamon is a spice that has been used for several years for its nutritional and health benefits. The spice is derived from the cinnamon bark and can be used in numerous dishes and drinks.

One of the best ways to manage your fitness is by using cinnamon and honey for weight loss. In your daily cup of green tea, add a teaspoon of honey, with half a teaspoon of cinnamon.

The metabolizing properties of these two ingredients will help you gain energy throughout the day. This mixture will also help you maintain your appetite and avoid binge eating. 

2. Lemon and Honey for Weight loss

An excellent way of using honey for weight loss is by consuming half a teaspoon of it with a glass of warm water and the juice of half a lemon.

Drinking this mixture first thing in the morning will help you detox the body and energize the organs. You will also feel less bloated and more active throughout the day.

To see enhanced effects of this combination, you can also add these ingredients to your water bottle and sip on this mixture throughout the day. This mixture will also serve as a delicious and refreshing way to drink water and enhance the body’s metabolism.

3. Garlic and Honey for Weight Loss

The combination of garlic and honey for weight loss is an excellent way to keep your body healthy and fit.

Consuming raw garlic with a teaspoonful of honey first thing in the morning will help in detoxification and improve digestion. This combination is also beneficial for boosting immunity and helps reduce stress, high blood pressure and cholesterol levels.

Summary 

With all these incredible benefits, incorporating this sweet and nutritious substance into your daily diet can work wonders for your overall health in the long run.  

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What Sanskrit verse has been chanted daily for nearly 4,000 years and entered into pop culture by the Battlestar Galactica series and Cher? If you answered the Gayatri mantra, familiar to yogis and fans of kirtan singer Deva Premal, you’d be right. This mantra is said to contain all the knowledge of the universe, so obviously its fullest meaning and proper invocation takes time, devotion, and practice to understand and master. If you are a fan of mantra chanting, then it is worth exploring this verse in more detail to learn its meaning, benefits and history.

What is the Gayatri Mantra?

The Gayatri Mantra is a Sanskrit mantra that has been chanted for thousands of years. It was written down during the Vedic period (1500-500 BCE) and is considered to be one of the oldest known and most powerful mantras. It is said to contain all the knowledge of the universe.

The mantra is an expression of gratitude and praise to the powers of transformation, inner growth and self realization provided by the radiant light of the divine. Meditating on this spiritual light purifies the heart chakra and opens it up to receive higher vibrations of love, wisdom and bliss.

The Gayatri mantra

The Gayatri has 24 syllables, and is listed below with phonetic pronouciantion in brackets:

Om bhuh, bhuvah, swaha (Aumm Bhoor Bhoo-va Su-va-ha)

Tat savitur varenyam (Tat Sa-vee-toor Var-ayn-yam)

Bhargo devasya dhimahi (Bar-go Day-vas-ya Dhee-ma-hee)

Dhiyo yo nah prachodayat (Dhee-yo Yo Nah Pra-cho-da-yaat)

The meaning of the Gayatri Mantra

A general translation of the mantra is:

O Divine mother, may your pure divine light illuminate all realms (physical, mental and spiritual) of our being. Please expel any darkness from our hearts and bestow upon us the true knowledge.

Translations vary, but Vyaas Houston’s is among the most accessible : “Earth, atmosphere, heavens. We meditate on the sacred light of the effulgent source. Let that inspire our thoughts.” Stuck on the word “effulgent”? Merriam-Webster’s defines it as “radiant splendor,” but in a yogic sense, it refers to the all-pervading light of the celestial realms.

A word for word translation is:

• Om: The primeval sound
• Bhur: The human body, earth, physical realm, existence
• Bhuvah: The vital energies, heaven, consciousness
• Suvah: The soul, inner space, spiritual realm, bliss
• Tat: That
• Savitur: The Sun, solar powers
• Varenyam: To choose, the best, adore
• Bhargo: Effulgence, self-luminous, divine light
• Devasya: The divine, radiant
• Dhimahi Dhiyo: the intellect
• Yo: Which
• Nah: Our, of us
• Prachodayat: Illuminate, inspire

A mantra of power, knowlege and light

Across cultures and throughout time, the sun symbolized spiritual light. The word “savitur” refers to Savitri, the Vedic sun deity . The mantra, considered the essence of all mantras, is personified as the resplendent Gayatri , the power behind the sun and the mother of the universe. As we chant her mantra , we tune into the frequencies of universal light and bring it down to the earth plane (bhuh) and ourselves.

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Decluttering is one of those household projects everyone seems to put off. Have you been avoiding clearing out the clutter in your home? If you aren’t careful, unnecessary possessions can creep into every corner of your life.

Let’s paint a picture: You wake up late because you forgot to set your alarm. Rushing to get ready, you can’t decide what to put on because you “don’t have anything to wear.” You sneak into the kitchen so you don’t wake the kids and step on the loudest, flashiest toy. When you pull your favorite cereal from the cupboard, five other things fall out. You can’t find your keys — and that’s just your morning routine.

If that situation sounds familiar, this is your wake-up call. Start with just one small area of your home and remove a few things. You’ll feel so much better and lighter.

Why Should I Declutter?

Clutter can take over your life if you let it. Clear it out to gain these benefits.

1. Less Stress

Everyone has a different tolerance for the clutter around them — some have high thresholds while others are more sensitive. Junk, or your perception of it, can release the hormone cortisol.

This stress hormone can make you uncomfortable in the moment and, over time, could lead to chronic tension and even anxiety. Decluttering enough to get below your threshold will resolve those negative feelings.

2. Better Sleep

Each of your possessions has a message for you. Some things make you happy, while others, like the pair of jeans you don’t fit into, nag at you. The piles of stuff around your home taunt you for being “lazy” and not dealing with them sooner. All these subliminal messages run through your mind at night, keeping you from sleeping. Take back control of your home and your rest.

3. Cleaner Home

Clearing out the clutter inevitably makes your home look better. Also, each room you declutter will be so much easier to clean. There will be fewer things to put away and dust. What a win!

4. Increased Gratitude

When you clear out the garbage and items you no longer use or need, you’re left with only the things you truly value and love. Living with less gives you a new appreciation for what you already have.

5. Extra Movement

The last bonus is an unintentional one. If you stick with this process and declutter your whole home, you’ll get a lot of extra movement. Each time you tackle a space, give it a good clean to increase your calorie burn.

Popular Decluttering Techniques

There are many decluttering methods and choosing what’s right for you can be hard. Remember with any technique you select to dispose of your unwanted items responsibly, reusing, repurposing and donating what you can.

1. KonMari Method

This highly popular method comes from organizational guru Marie Kondo. Her solution to decluttering is to pull together everything from a single category and decide whether it sparks joy. If not, get rid of it. Seeing all you own of one type of thing is very eye-opening, especially when you’re staring at a bed full of every article of clothing.

2. Minimalist Game

This method turns the challenge of decluttering your home into a game. Try inviting a friend or two to do this with you and keep each other motivated to continue. You play for 31 days in a row. On day one, declutter just one item. On day two, you get rid of two. Then, on day three, you remove three things from your home.

Each day of the challenge increases your number of items. You get to slowly build up your decluttering muscles, and by the end of the challenge, you’ll have removed almost 500 items from your life!

3. Four Box Method

This technique is very straightforward. You can tackle a room at a time or even just one drawer — you get to choose. Set up four boxes or bins nearby and place every item into one. You’ll need one container each for put away, give away, throw away and uncertain. Research how to dispose of your throw-away pile properly, especially e-waste.

4. No Mess Method

The previous method is very organized but leaves a big mess to take care of at the end. Author and YouTuber Dana K. White pioneered a mess-free approach. It may take a bit longer because you put away, throw away or dispose of an item immediately rather than make piles, but it lets you stop at any time and not have a mess to worry about.

Don’t Overthink It

Progress is more important than perfection here. Just get started. Every little bit is a win when you’re just beginning the journey to having less clutter. Don’t put it off another day. Choose your favorite method and give it a try.

Author Bio

Jane is an environmental writer and the founder and editor-in-chief of Environment.co where she covers sustainability and eco-friendly living.

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We typically think yoga is a physical practice that involves various poses and breathing techniques. Did you know that the mindful repetition of a word or sound is also a type of yoga? The chanting of sacred sound vibrations is known as mantra yoga, japa, or mantra meditation. This ancient practice is one of the most powerful ways to clear your mind, focus your concentration and calm your emotions. This type of yoga is a simple yet potent practice that can be easily learned and only requires a minimum of 15 minutes a day to practice.

What is a mantra?

A mantra is a word, or a series of words chanted aloud or silently to invoke spiritual qualities. The Sanskrit root word ‘manas’ translates as mind, and ‘tra’ means instrument or tool. It is commonly translated to mean “an instrument or tool for the mind” or “that which when reflected upon, brings liberation.”

Mantras are mystical formulas of sacred syllables, which were originally revealed to the Rishis (seers or sages) in the deepest states of meditation. They are one of the earliest components of yoga and are possibly the first type of meditation that was developed. The most popular mantra is Om or Aum, and it is often used as the seed mantra in longer chants. They are usually composed in the language of Sanskrit, Pali, Tibetan, and Prakrit, or sometimes in Hindi or Gujrati. They are believed to have magical powers for healing, protection, prosperity, but in mantra yoga they are used primarily for spiritual development.

What is mantra yoga?

Mantra yoga is a meditation practice that focuses on chanting sacred syllables along with conscious breathing and a meditative focus to quiet the mind, cultivate spiritual energy, and create states of enlightenment. The practice of chanting a mantra is considered one of the easiest yet powerful forms of meditation.

Mantra yoga is the ancient science of sound vibration. It is based on the belief that everything we do involves energy; our thoughts, words, actions and emotions are all part of a larger energetic field called prana, or life force. As we think or do something, we send out a wave of energy into the world. When we repeat a mantra over and over again, we focus that energy inward, allowing us to tap into our deeper selves and gain greater mastery over our minds.

In mantra yoga, the practitioner chants a particular mantra repeatedly to create a meditative state. Chanting these sacred sounds helps focus the mind on the meaning and vibration of the words. As a practitioner’s awareness revolves around the repetition of the sacred sound, its pronunciation and its meaning, a psychic energy is cultivated, which can be used for spiritual purposes and to connect with the divine.

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One Redditor gave CICO a shot and enthusiastically posted, “2 months ago I started actually counting calories and using CICO, and the weight has melted off… I’ve still been eating what I like, including fast food!”

Before you switch diet gears, let’s explore what CICO is all about.

What Is the CICO Diet?

CICO is the catchy acronym for “calories in, calories out,” and is centered around a simple concept: If you eat fewer calories than you burn, then you will lose weight.

You can practice CICO while eating a vegan diet, a low-carb diet, or doing intermittent fasting.

Advocates of CICO like its minimalistic focus on calories. Unlike low-carb diets such as the keto diet, you do not need to give up pasta or avoid any foods.

But, you will need to track your meals, count up those calories, and make sure the total is below your caloric needs.

How Does CICO Work?

To lose weight with CICO, you must cut calories to put your body into negative energy balance.

Calories are simply a measure of energy. Think of the body as a bank account and calories as the currency.

Calories coming in must be spent, or they’re stored in a rainy day fund, also known as your fat and muscle tissues.

Unless you’re a bodybuilder or exercising enough to shift your hormones towards muscle growth, most of these extra calories will be stored as fat.

By eating less and giving your body fewer calories, you force it to burn stored calories.

This, in turn, helps you lose bodyweight, about 60 to 80% of which comes from stored fat.

What Are the Potential Benefits of CICO?

As a weight-loss tool, calorie counting can help you stay accountable. You may even feel accomplished every time you hit your daily calorie goal.

Keeping a consistent log of your current eating habits can help you understand your body.

One Redditor revealed that CICO is about, “… relearning to eat in a manner I would be if I was at my ideal size.” Other benefits include:

1. It’s (mostly) based on sound science.

Despite its recent popularity, CICO is not a new idea. Experts have known about and generally, agree reducing calorie intake is effective for weight loss.

Large health organizations such as the National Institutes of Health and the Centers for Disease Control and Prevention recommend a reduction in calories for healthy weight loss and maintenance.

Registered Dietitian Andrea N. Giancoli, MPH, RD adds, “We tend to underestimate how much we eat. A strategy like CICO can help you take a hard look at the number of calories that go into your body.”

2. It can promote a better relationship with food.

If you’ve struggled to avoid certain foods while following a diet, you know that avoiding specific foods can actually increase your desire for them.

CICO can be freeing because there are no “forbidden” foods. Enjoy any food, no need to lust after chocolate or defy pizza.

3. It’s not about short-term dieting.

Diets come and go. You can start off extremely motivated to melt off the extra pounds, but it won’t save you from feeling frustrated.

That’s because most diets don’t work.

As this Clinical Journal of Nutrition article points out just 20% of overweight individuals succeed at maintaining weight loss for at least one year.

Of the individuals that do succeed, 43% count calories and 44% limit how much food they eat.

These strategies are consistent with CICO, which is most effective when it can be sustained in the long run.

What Are the Potential Risks of CICO?

So, does CICO deserve the hype? It may sound like CICO is worth a shot, but this simple strategy may not be your cup of tea.

Individual genetics, schedules, and preferences vary.

Read up on the potential risks below and consult an experienced dietitian if you’re still unsure whether CICO is for you.

1. It’s not for everyone.

Counting calories is critical for CICO, but it’s hard to stick to. People notoriously ditch calorie counting apps because food logging is tedious.

As this 2014 study found, despite reporting high levels of satisfaction with a popular calorie counting app, usage dropped sharply from 97% in the first month to 55% in the second month.

From a mental health perspective, CICO may not be suitable for individuals with an unhealthy obsession over body weight.

The National Eating Disorder Association lists the preoccupation with calories as a potential symptom for an eating disorder.

Of course, not everyone who counts calories has an eating disorder, and for them, CICO is not a risk.

But, Giancoli says the line is not always clear.

“CICO, or any diet strategy for that matter, should not take over your life. If you find yourself obsessing over calories, take a step back. You’re doing this for your health, so it’s important to be mindful of that,” she advises

2. It assumes all calories are created equal.

CICO focuses on calories but ignores the different calorie types. All foods carry calories from various macronutrients (e.g., fat, protein, carbohydrates, and alcohol).

Your body responds differently to each macronutrient and CICO does not account for these differences.

For example, foods high in protein and fat may help with fullness. Protein foods also burn more calories during digestion.

One of the CICO perks, being able to eat whatever you want, is also a downside.

CICO also ignores valuable vitamins, minerals, and phytochemicals found in fresh fruits, vegetables, and whole grains.

Sure, this professor lost 27 pounds on The Twinkie Diet because he cut calories, but that doesn’t guarantee he will maintain good health in the long run.

Eating a diet high in fast food or overly processed food can make you feel lousy even while losing weight.

3. It’s oversimplified.

Most people who practice CICO will calculate their calorie needs with an online calculator.

These calculations are not always accurate, and you can end up overestimating or underestimating the number of calories you need for weight loss.

After all, a lean 180-pound male is more active and will need more calories at rest than a 180-pound overweight individual.

This is often not reflected in calorie calculations.

Will CICO Help Me Lose Weight?

Yes, you can use CICO to lose weight safely and keep it off. Just understand that it’s a lifestyle change and not a quick fix.

If you’re still interested in CICO, follow these quick tips to get started:

1. Calculate your daily calorie goal, then adjust.

The easiest choice is to download a calorie counting app such as MyFitnessPal, Lose It!, Lifesum, or Fitbit.

They help determine your energy needs and let you log calories digitally. These apps calculate calorie goal based on your:

• Basal metabolic rate (BMR): Energy needs just to fuel basic functions. BMR varies based on your height, weight, gender, and age.
• Activity level: Energy needs are higher for active individuals.
• Weigh goal: Calories are subtracted for weight loss and added for weight gain.

The con of these apps is your energy needs are not 100% personalized, and you may need to self-adjust by increasing your calorie goal if you constantly feel hungry or decreasing your calorie goal if you’re not seeing results.

2. Set reminders to log.

The best time to log a meal is before you eat it. The next best time is as soon as possible.

Set a reminder on your phone to log meals, so you don’t forget what you ate. Food logging fatigue is a struggle.

If the reminders don’t work, take a photo of your food and try to log when it’s convenient.

3. Watch your portion size.

If you’re new to CICO, portioning food may feel difficult.

A food scale gives you food weights in grams, which will convert into accurate calorie counts.

Don’t want to invest in a food scale? Use measuring cups and spoons, just don’t rely on eyeballing.

4. Don’t just rely on CICO.

Just because CICO is focused on calories does not mean you have free rein to sacrifice diet quality.

According to Giancoli, “Choosing lower-calorie, nutrient-dense foods such as fruits and vegetables is true to the CICO ethos. Because they have fiber and bulk, whole fruits and veggies can help you feel full, making it easier to stick to your calorie goal.”

Other beneficial foods groups to round out your diet include whole grains, lean protein, and healthy fats.

Finally, be patient.

Getting to your goal weight takes time. If you’re impatient with the waiting game, focus on other areas that also affect your body weight.

Do a workout you love, try to relieve stress with meditation, or give yourself permission to sleep in.

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When picking a school for their children, parents have a wide range of possibilities at their fingertips. The sole thought that crosses their minds is: which school would best prepare them for college? The solution is found in the question itself—it is a college preparatory school. Children that attend a college preparatory school are eligible for a number of advantages. This innovative move in education combines a lot of academic ideas to help kids thrive and succeed. The youngsters will benefit from these institutions’ assistance in understanding complex topics that will help them get ready for college. These institutions are well-known for combining higher education with fundamental subjects, which might provide students with an advantage.

The academic curriculum at these institutions is frequently demanding and calls for the students to be devoted and diligent. These institutions were created with the intention of assisting students in becoming ready for more fulfilling careers. In the employment market, competition exists. These institutions support students in launching their professions. Students at these institutions can prepare for college coursework through their programs. Although it could be challenging, doing so will prepare your kids for any future challenges. Here are a few advantages of attending a college prep school.

1. Skill Development

A college prep institution will help students develop their independence at a critical juncture in their lives. In order to properly balance their growing social life, new extracurricular activities, and perhaps even a part-time job, students must master essential time-management skills. As the folks at Tilton School say, these schools inspire students to look outside their own areas of expertise or comfort. To that end, various advantages offered by programs like NH boarding schools athletic programs may aid students in having a remarkable experience and in their never-ending quest to accomplish the academic and athletic objectives they set for themselves. Higher levels of self-motivation, accountability, and confidence are fostered in students who have the chance to build a good base of independence during their adolescent years. Along with independence, kids who attend a college preparatory school gain crucial intrapersonal qualities and form the study habits necessary for success in college, such as resilience, organization, self-discipline, and inclusiveness.

2. Small Class Sizes

It might be difficult to get to know students personally at larger institutions. But at preparatory schools, this is a simple task. Every kid wants their professors to know about them personally and what they enjoy doing, whether it’s skating, singing in the chorus, or playing football. Smaller class size allows teachers to closely monitor each student’s development, both intellectually and socially. Furthermore, the fact that there are fewer individuals in each class helps your child study without being distracted by the noise that comes with having a large class.

3. Learn About College Life

From a college preparation course, you may learn a lot about what to expect in your first year of college. You may feel better prepared and less worried about the shift as a result. You’ll get some tips on how to get along with your roommates, manage your time, and participate on campus. College readiness programs might also assist you in deciding what you want to study. Taking a few classes in several topic areas will help you narrow down your selections if you’re unsure of your major. A prep course can also provide you with a sample of the subject if you already know what you want to study, so you can decide if it’s the appropriate match for you.

4. Self-Confidence

A preparation course may also help you feel more confident. It might be much simpler to approach a test with confidence if you are convinced that you have the necessary tools and resources. This is especially true if it’s your first time enrolling in a college prep course. You’ll feel as though you can handle anything that comes your way if you have done the proper amount of planning. One of the biggest causes of students not performing as well as they might on tests is test anxiety. It will be a lot simpler for you to perform at your best if you can lower your stress levels. You may experience the calm that comes from knowing you are ready by taking a preparation course. It’s critical to keep in mind that every person learns differently. Some students might feel more certain after attending a prep course, while others might not. Find what suits you the best, then stay with it.

5. Extracurricular Activities

The top independent schools provide a wide range of extracurricular activities that may assist kids in acquiring new skills, making friends, and even cultivating optimistic learning characteristics that can improve their lives. Most preparatory schools don’t simply concentrate on test performance; via extracurricular activities, they may assist in identifying a child’s special qualities or talents.

6. Get Inspired

The environment is crucial when it comes to bringing out the best in college students. A student will be motivated to study, succeed, and make the best of everything if they are surrounded by the smartest and brightest classmates. Inspiration is the most effective way to prepare your child to identify and achieve their life goals. These schools’ teachers also encourage competition and learning in the classroom to ensure that the students’ development never stops.

Your child may have fantastic possibilities from preparatory schools that they might not always get from other schools. The top preparatory schools can provide your child with the moral training they need to become a well-rounded person after they graduate from their program and serve as a solid foundation for life.

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We all live hectic lives, often rushing through our day the same way we tackle our to-do list but no matter how busy you are, it’s still important to take time out for hobbies and interests.

Many hobbies bring huge benefits to our lives, like music, for example. Listening to music can not only improve our productivity and motivation but also alter our mood. Playing a musical instrument also offers many benefits and, in this article, we’ll take a look at some of the main advantages of playing an instrument.

It Reduces Stress

Listening to music has been shown to lower stress levels. The act of focusing on playing an instrument can also take your mind away from other stressors or troubles in your life and can be used as a form of self-care.

It Boosts Creativity

Music is art, which means it’s a great way to explore your creativity. If you’re composing your own piece of music or writing a song, then this may seem obvious but even if you’re learning or practising a piece written by someone else, you’re still using the creative parts of your brain in deciding how you play it and where you inject emotion, for example.

It Increases Your Brain Power

Playing an instrument uses almost every part of your brain and research has even shown more grey matter in the brains of musicians compared to non-musicians.

Playing a musical instrument has also been linked to a higher IQ, greater academic achievement, improved recall and greater reaction times. All excellent reasons to pick up that instrument and get playing!

It Improves Memory

Playing an instrument can also enhance your memory. Research has shown that children who play an instrument have a better attention span and memory than those who don’t and that playing music can also reduce the symptoms of conditions such as dementia – even if the person only started to play the instrument as an adult.

It Improves Your Social Life

If you join a musical group, orchestra or band then you’ll meet new people and may form new friendships based on your love of music. Playing an instrument can also improve your social life if you decide to perform at concerts, gigs or open-mic nights. Not only will you have a busier social calendar but you’ll also get the buzz from performing live and the opportunity to connect with your audience and other performers. Don’t forget to take out musical instrument insurance to protect your instrument and ensure it’s covered before you take it along to any performances.

It Builds Confidence

Learning a new skill is great for boosting your confidence. Mastering a piece after weeks or months of practice is a feeling like no other and sharing your skill with others can boost your self-esteem even further.

It’s Fun!

One of the best reasons to do anything – including play a musical instrument – is that it’s fun! Even if you never quite master that tricky piece or you don’t want to set foot on a stage, picking up an instrument just for fun, because you enjoy it, is a good enough reason to play in itself.

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The importance of exercise and regular physical activity is well-known. While busy lives, and lack of time leads to many of us not being able to inculcate regular exercise in our daily lives. Workouts play an important role to be more relaxed and energised. This is where weight loss exercises come in.

Humans were a nomadic race for generations, travelling long distances on foot, for food and shelter. Our bodies were designed to be active. For this reason, a sedentary lifestyle is more harmful to us than we can anticipate. It can lead to the development of many health ailments and lags as we begin to age.

Most people don’t have the time or a hefty amount to spend on a gym membership. They can practice weight loss exercises at home and invest in their health. You can find plenty of exercise routines online.

If your goal is to lose weight, exercise plans tailored for your weight and body type will yield you the results that you desire. Unlike fad diets, weight loss exercises are healthy for your body. If followed right, they can help maintain your body weight sustainably in the long term.

Exercise and Weight Loss

A research paper published in 2019, states the efficacy of home-based weight loss exercises and programmes. The burning of calories plays a key role in weight loss. Exercise helps you burn these calories that, in turn, lead to weight loss.

For example, burning 3500 calories a week will help you lose one pound (about 0.45 kg). Therefore, working out enough to lose 3500 calories will help you lose 0.45 kg that week.

Care must be taken to plan your workout routine as per your own fitness goals. An individual looking to lose more weight would be required to burn more calories, and hence follow a more intense workout routine.

You could take the dietary route to achieve this, but just that will not be enough since restricting calorie intake could backfire. Following a diet plan and no workout routine in a bid to lose weight could possibly lead to one losing muscle mass, which is not recommended. However, if you supplement this diet plan with sufficient weight loss exercise at home, you could achieve your desired goal.

Muscle is more metabolically active, and so muscle loss is not recommended as part of your weight loss program. Once any amount of weight has been lost, your metabolic rate drops significantly. Losing weight becomes more difficult. Proactively preventing muscle loss can aid in neutralising this slide in your metabolic rate.

The importance of exercise lies in the fact that it not only helps lower body weight but improves upon your body composition, metabolic health and overall fitness.

At times, you may notice that weight loss exercise at home may not be contributing to reducing your body weight. However, there is no reason to worry. Even if it is not decreasing your body weight, it helps reduce your body fat and build muscle. The waist size and body fat measurements can be used to tell the entire story, which scales may sometimes fail to depict.

6 Benefits of Weight Loss Exercises

Exercise benefits both our body and mind. Some of the ways in which regular exercise is beneficial to us are:

1. Improves Sleep

Struggling to fall asleep? Maybe, your body isn’t tired enough. Exercising can help you sleep better, deeper and for longer. Be careful not to exercise very close to your bedtime, though; the adrenaline released while challenging physical activity could keep you from falling asleep.

Moderate exercising 1-2 hr hours prior to bedtime can lift your mood and help you relax, thus encouraging sleep. 

2. Increases our Energy Levels

Exercise improves our endurance and muscle strength. It is equally effective in improving lung and cardiovascular function. It improves the body’s ability to circulate oxygen and blood into the body.

Better lung and heart functioning directly translate to more energy to follow through with our daily chores. Regular exercise increases the production of essential hormones like catecholamines (an organic compound that helps the body cope with stress), testosterone, etc. in the body that increases metabolism and provides energy. 

3. Improves Muscle health

When you lead an active lifestyle, with an adequate amount of physical activity thrown in, your muscles strengthen and your tendons, ligaments and joints allow for easier movement and lesser chances of injury.

Your coordination and balance improve. Also, the correct joint alignment affected by strong muscles and ligaments protects against the joint and lower backache.

Negating the misbelief that cardio is just meant for weight loss, studies claim to establish, cardiovascular activities can help in muscle growth. High-intensity cardio triggers the release of anabolic hormones which increases muscle mass.

4. Reduces Risk of Chronic Disease

The lack of regular physical activity is known to be a primary cause of chronic disease. Regular exercise helps improve insulin sensitivity, body composition, and cardiovascular fitness while decreasing blood pressure and blood fat levels.

A lack of regular activity can lead to a significant increase in belly fat. This, in turn, increases the risk of type 2 diabetes and heart diseases. It is, therefore, recommended that one remain physically active and exercise regularly in order to avoid these diseases. An average adult can perform 150 minutes of moderate-intensity workout or 75 minutes of vigorous aerobic activity per week to keep one healthy. 

5. Pain Reduction

Exercise can also help reduce chronic pain. While it was recommended to get rest whenever in pain, studies have now found that exercise can benefit chronic pain.

According to several studies, exercise also helps control pain associated with various health conditions. This includes chronic lower back pain, chronic soft tissue shoulder disorder, among others. In addition to that, physical activity also helps raise tolerance to pain.

Aerobic exercises stretching, yoga, Functional training and balance training and strength-training are associated with reducing Fibromyalgia Pain (a condition that causes chronic pain in the body). 

6. Improves Skin Health

The amount of oxidative stress in the body can affect your skin. This occurs when the body’s antioxidant defences are unable to completely repair the damage caused by free radicals to cells. This damages their structure and deteriorates the skin.

While intense physical activity contributes to oxidative damage, regular moderate exercise increases the body’s natural antioxidant production, thus helping protect cells. Similarly, exercise can also stimulate blood flow and induce skin cell adaptation. This helps delay the appearance of skin ageing.

4 Weight Loss Exercises at Home

It is a common complaint among the working public that there is not enough time for one to go to the gym and workout. However, exercise is a crucial part of anyone’s fitness journey, and should not be ignored. Here are a few exercises that one can do at home to achieve their fitness goals.

1. Squats Exercises

Squats are great as it engages and strengthens the lower body and core muscles. It also aids weight loss with the increase in the production of anabolic hormones. 

• Stand with your feet hip-width apart and your toes facing straight ahead or angled slightly outward.

• Slowly bend your knees and squat, sending the hips back behind you, while keeping your torso straight and your abs pulled in tight.

• Keep your knees behind your toes. Make sure everything’s pointing in the same direction.

• Squat as low as you can, and push into your heels to stand up.

Squat Variations:

• Squat with one dumbbell
• Squat with dumbbells
• Barbell squat
• Wide leg squat
• Front squat
• Wall sit
• One-leg squat

2. Planks Exercises

The plank is one of the best exercises that help you strengthen your core, spine, arms, back and shoulders. In other words, it helps you engage all the body muscles between the shoulders to your toes. Helps in tightening our mid section.

1. Lie face down on the mat with your elbows resting on the floor next to your chest.
2. Push your body off the floor in a push-up position with your body resting on your elbows or hands.
3. Contract the abs and keep the body in a straight line from head to toes. Hold for 30 to 60 seconds and repeat as many times as you can.
4. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

3. Lunges Exercises

Shaping and strengthening your lower body is needed to torch calories for weight loss.

1. Stand in a split-stance (one leg forward, one leg back).
2. Bend your knees and lower your body into a lunge position, keeping the front knee and back knee at 90-degree angles.
3. Keeping the weight in your heels, push back up (slowly!) to starting position.
4. Never lock your knees at the top and don’t let your knee bend past your toes.
5. Variations include front lunges, back lunges, and side lunges.
6. Do this exercise two to three times per week for 12 to 16 reps.

4. Push Ups (Inclined) for Beginners Exercises

Working on your chest and core can be beneficial for weight loss and inclined push-ups can at least burn 7 calories per minute. 

1. If you’re a beginner or don’t have as much upper body strength, this is a good move to start with.
2. Start on all fours with hands a bit wider than the shoulders.
3. Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.
4. Pull the abs in and, keeping your back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
5. Push back up and repeat for 1 to 3 sets of 10 to 16 reps.

Summary

Exercise is an essential part of weight loss. One must focus on following a workout routine planned as per your goals and requirements. Ideally, consult a certified fitness trainer to plan out this workout routine. That said, one’s weight loss goals is dependant on the right kind of eating habits as well.

It takes a combination of a good workout routine and a proper diet plan to ensure weight loss. Thus, get started on your fitness journey with a healthy meal plan, and a workout routine that includes the exercises mentioned above.

Q. What type of exercise is best for weight loss?

A: Any individual looking to lose weight must turn to a combination of strength training (about 70%) and cardiovascular exercises (about 30%). This, combined with the right diet will help one achieve their weight loss goals.

Q. Can you lose weight by exercising 30 minutes a day?

A: Yes, you can. However, care must be taken to ensure that you follow correct posture, intensity and frequency. Ideally, get in touch with a certified fitness trainer to understand what exercises you need to do, and how exactly to do them.

Q. Can you lose weight with just exercise?

A: No, you can not lose weight through exercise alone. Weight loss is a result of a combination of a proper diet and the right workout plan. It is important to ensure that you follow both in order to achieve the desired results. How do I lose belly fat?

Q. How do I lose belly fat?

A: In order to lose belly fat, you need a combination of a well-balanced diet, an active lifestyle, and a proper workout plan. That said, spot reduction is not a practice that is recommended by HealthifyMe. Make sure to follow a plan that will help you lose weight across the body.

Q. What type of exercise is best for weight loss?

A: Squats, Planks, Lunges and inclined push-ups are some of the exercises that are best for weight loss. 

Q. Is working out 30 minutes a day enough to lose weight?

A: Ideally you need to burn around 3500 kcal to lose 1 pound of weight per week. Investing 30 minutes of your time in working out will surely keep you healthy and shed weight. 

Q. How much weight loss per month is healthy?

A. According to the CDC (Centers for Disease Control and Prevention), 4 to 8 pounds (1.814 kg to 3.628 kg) of weight loss per month is considered healthy.   

Q. What home exercises burn the most fat?

A. If you wish to workout from your home and burn fat, include regular squats, lunges, inclined push-ups and planks. You can also try skipping for kids and yoga for elderly. You can also include calisthenics exercises which can be done at any place in a safe form. 

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Intermittent fasting or IF is rapidly becoming the most widespread fitness and health trend. Many people are using IF to lead a better lifestyle, improve health, and lose weight.

There are several studies that have demonstrated the powerful effects that occur on the brain and body due to intermittent fasting. Some studies have even shown that IF can help you live longer.

The following information is your beginner’s guide to intermittent fasting.

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What is Intermittent Fasting?

This is an eating pattern that cycles through periods of eating and fasting. The Intermittent Fasting plan doesn’t specify exact foods that you need to eat, but when you ought to eat them. On this plan, a whole food, nutritious eating regimen is recommended. Hence IF is not a conventional diet, but an eating pattern or habit. In this method, fasting occurs for either 16 hours a day or 24 hours, two times per week.

Fasting is not an unfamiliar practice in human evolution. In fact, it is more commonplace than we know. Our ancient hunter and gatherer humans didn’t have refrigerators, year-round foods or supermarkets. Sometimes they couldn’t find food to eat. In response to this scenario, they learned to function without food for lengthy periods of time.

In modern society, we see fasting occurring for spiritual or religious reasons. For instance, regular fasting is a common practice in many world religions such as Hinduism, Buddhism, Islam, and Judaism. In fact, when you think about it, periodic fasting is more natural than consuming 3 or more meals every single day.

Intermittent Fasting Methods

There are several ways to perform intermittent fasting. The most popular methods are:

#1. 16-8 Method

This is also called the Leangains protocol. To follow, you will skip breakfast and restrict your eating period to 8 hours.

For example, you may eat between 1 to 9 pm but then you will fast for the remaining 16 hours.

#2. 5:2 Diet

On this method, you normally eat for five days and restrict your calorie intake to 500 to 600 calories on two non-successive days in the week, i.e. Tuesday and Thursday.

#3. Eat-Stop-Eat

On this plan, you will fast for 24 hours, either once or twice a week. Then eat regularly on the non-fasting days.

On intermittent fasting, you’re reducing your calorie intake which leads to weight loss. However, it will only work if you’re not overindulging on junk food or compensating by eating more during allowed eating periods.

Most people prefer the 16-8 method because it’s more sustainable, simple, and easy to follow. It’s no wonder that it’s also the most popular!

Is Intermittent Fasting Good for the Health?

To determine the answer to this question, let’s examine what occurs at the cellular and hormonal levels when you fast intermittently. Many things happen at the molecular and cellular level when you fast.

For instance, your body begins to adjust its hormone levels so that it can make all stored body fat more easily accessible. Then your cells initiate vital repair processes and alter gene expression.

Here are a few changes that are occurring while you’re fasting:

• The levels of the Human Growth Hormone (HGH) skyrocket; sometimes increasing as much as 5 times. This benefits muscle gain, and fat loss.
• Your insulin sensitivity will improve. By fasting, your insulin levels will drop significantly, which helps make stored body fat easy to access.
• When you fast, your cells trigger cellular repair. Autophagy is an example of cell repair. In this process, old cells are removed and digested, including dysfunctional proteins that have accumulated inside.
• Intermittent fasting contributes to changes in gene expression which promotes longevity and protection against many diseases.

These changes that occur at the cell, hormone, and gene expression levels all contribute to the many health benefits of this fasting method.

Does Intermittent Fasting Help in Losing Weight?

Most people attempt intermittent fasting because of the weight loss that occurs when you follow this plan. By eating fewer meals, intermittent fasting leads to a reduction in caloric intake. This directly affects hormone and insulin levels which aid weight loss.

In addition, fasting also helps trigger the release of norepinephrine; a fat-burning hormone. Even if you fast for a short period, your metabolic rate jumps up by 3.6 to 14%. By eating fewer calories, and burning more calories, you’re effectively changing the calorie equation and promoting weight loss.

Many studies have demonstrated that intermittent fasting is an effective weight-loss tool. According to a 2014 study conducted at the University of Illinois at Chicago, intermittent fasting caused up to 8% of weight loss over a 24 week period.

This is a notable amount of weight loss compared to other methods. This same study found that people following intermittent fasting were able to lose up to 7% of waist and belly fat, which is a known contributor to diseases. The participants in this study were losing approximately 0.55 pounds each week.

It is also important to exercise along with IF, this has been proven to help with fat loss and muscle gain. So in a nutshell, intermittent fasting can and will help you lose weight provided you don’t compensate by over-eating during the allowable periods. In addition to weight loss, there are significant benefits to metabolic health and in the prevention of chronic diseases.

Benefits of Intermittent Fasting

The benefits of intermittent fasting have been demonstrated in both human and animal studies. There are powerful positive effects in weight control and brain and body health as well. In addition, did you know that intermittent fasting can also help you live a longer life?

Listed below, are just handful of health benefits from intermittent fasting:

1. Insulin Resistance

Intermittent Fasting reduces insulin resistance and helps lower blood sugar levels by up to 6%. Fasting insulin levels are reduced by up to 31%. This provides significant protection from type 2 diabetes.

2. Anti-Aging

In a study that examined rats and fasting, those that fasted lived nearly 83% longer than those rats that didn’t fast. Clearly, fasting helped extend the lifespan of those rats.

3. Brain Health

When you fast, BDNF hormones increase in the brain. This promotes the growth of new neurons and also provides protection against Alzheimer’s disease.

4. Heart Health

Fasting helps reduce LDL cholesterol, blood sugar, inflammatory markers, insulin resistance, and blood triglycerides; all risk factors that contribute to heart disease.

5. Inflammation

Studies have shown that fasting contributes to a reduction in inflammation markers which are key causes of several chronic diseases.

6. Weight Loss

Perhaps the most noticeable benefit of all, on intermittent fasting you will lose belly fat and visceral fat.

Intermittent Fasting Diet Plan

To ensure that you get the most health benefits from intermittent fasting, it’s vital that you consume nutritious foods and beverages during the eating periods. Consuming nutrient-dense whole foods will help you benefit the most from this health regimen.

Although there is not a diet plan per se, incorporate the following during your eating periods:

– Fruits: All fruits are good options especially oranges, apples, pears, peaches, bananas, and berries.

– Vegetables: You may consume all the vegetables. Opt for many green, leafy options as well as broccoli, cucumber, cauliflower, tomato, etc.

– Whole Grains: Avoid all products containing refined wheat. Opt for grains such as buckwheat, barley, quinoa, oats, rice, etc.

– Healthy Fats: Skip all saturated fats. Choose oils made from coconut, olive, avocado, mustard, peanut, sesame, etc.

– Protein: Choose lean protein options (without fat) such as poultry, meat, eggs, seeds, nuts, legumes, lentils, etc.

During the fasting period, you may consume calorie-free drinks such as unsweetened tea (green tea), coffee (no sugar), and water. These will help you stay hydrated. Avoid binging on junk food or over-eating during eating periods as this will prevent you from experiencing the positive effect of this health regimen.

Other Do’s and Don’ts of Intermittent Fasting

Intermittent fasting is a safe and sustainable way to lose weight, improve health, and adopt a healthier lifestyle. Although this method is safe to follow for most adults, it is advisable that you speak to your general practitioner before attempting intermittent fasting.

This is especially important if you have underlying health conditions like diabetes, heart disease, eating disorders, low blood pressure, etc.

Intermittent fasting is not recommended for women who are breastfeeding, pregnant or are trying to have a baby. If you experience adverse effects while fasting or have concerns about this regimen, then do consult with your doctor. As stated earlier, to experience the maximum benefits of this health plan, you must avoid eating junk food and overcompensating on food during the eating periods.

Summary

Intermittent fasting is quickly becoming a health and lifestyle trend all around the world. Although there are many types of intermittent fasting, the 16-8 method is the most popular. It enables you to consume whole foods during an 8-hour period and fasting for the remaining 16 hours. You can consume non-caloric beverages such as water, green tea, and coffee without sugar during the fasting period.

Intermittent fasting has many proven health benefits such as weight loss, disease prevention, reduction in inflammation, improved blood sugar levels and brain function. More importantly, it can increase both the quality and longevity of your life.

Intermittent Fasting – Frequently Asked Questions (FAQs)

Q. Does Intermittent Fasting make you feel weak?

A. As intermittent fasting is a cycle of eating and fasting, the long time gap between your 2 meals can make you feel weak. It is important to follow this diet under an expert’s guidance with a disciplined regimen of eating healthy food at the right time.

Q. During the period of fasting can we drink water or have any type of fruits?

A. During the fasting phase, you should avoid eating fruits or infact, any eatables. But can definitely go for water or low caloric beverages like sugarless black tea or black coffee.

Q. What kind of exercises can one do while intermittent fasting?

A. Due to long fasting hours, you might feel lethargic and fatigued during exercising. Therefore, it is necessary to consider essential factors like timing of workout, nutrients adjustment according to the kind of workout and most importantly, how your body responds! If you feel dizzy and get exhausted easily, it is better to go for light workouts for short duration like yoga and low-intensity workouts. With heavy exercises, the timings and rightly balanced nutrition is extremely important. This is the reason why an expert’s supervision and guidance play a crucial role.

Q. Does intermittent fasting reduce muscle mass?

A. Studies have shown that intermittent fasting does not cause muscle loss when compared with other calorie- restricted diets, unless followed for long. Muscle loss occurs as a result of calorie deficiency. Hence, the right proportion of macronutrients plays the key role.

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To step into a healthier world, all you need to do is put one foot in front of the other. So, start going out for walks. It has a zillion health benefits. While many of us consider weight loss the only use of walking, this article lists 13 benefits of walking.

Out of the many physical activities for a healthy lifestyle, walking always shines at the top. Unfortunately, many people find heavy exercise and jogging difficult, and some even lack motivation. A simple and effective alternative to this is a walk. The benefits of regular walks are potent and effective for a healthier lifestyle.

You do need not go to the gym or hire a personal trainer. You also do not need any gear or equipment. All you need is a good pair of walking shoes and an open area, like a park or walking track. The greenery around is a treat to the eyes. In addition, it is a break from the monotony of this concrete jungle in which we live.

Morning Walking: Why is it so popular?

“Early to bed, early to rise makes one healthy, wealthy and wise”. We have all heard this saying in some phase of our life. But have you ever wondered why this is a classic saying and is considered a universal truth?

You name any successful person, and there is one thing all have in common. Going to bed at a stipulated time, waking up early and performing physical activity. With minimum physical activity during the day, it may also get tough to hit the gym. Therefore, going for a walk every day is the best way to indulge in physical activity. 

Hitting the gym every day may be difficult for those who wish to start exercising. It also gets difficult for those who have a hectic work schedule. So, to start building a routine and reap the benefits of any physical activity, walking is your best bet. 

A regular walking schedule can help you more than just lose weight. You can prevent many health problems concerning your heart, joints, mental health (depression, anxiety, nervousness), lung capacity, immune system, and body strength. As a bonus, walking regularly also helps your skin glow.

13 Health Benefits of Morning Walking Regularly

1. Reduces the Risk of Diabetes

A brisk walk can help you burn about 300 calories. It helps you lose body fat and use up stored sugars. The longer you walk, the more calories you will burn. In addition, morning walks also help curb the sweet tooth. It helps cut down sugar cravings and is beneficial to our health. With improved blood sugar levels, you can reduce the risk of Type 2 diabetes. 

Morning walks are also beneficial for people who already have diabetes and are looking to stabilise their sugar levels. Studies prove that regular walks help control blood sugar levels in people with diabetes.

Morning walk helps regulate the functioning of insulin and Glucagon in the body. These hormones are responsible for glucose absorption in the blood vessels. Therefore, regular walks help to reduce insulin resistance and improve diabetes. 

2. It Helps You Sleep Better

Are you struggling with sleepless and restless nights? Research says that a regular morning walk schedule can help you. It helps calm your mind and utilize the stored energy in your body. In addition, it helps your body stay active throughout the day. As a result, you can get a sound sleep at night.

Let us understand the mechanism of this benefit. 

Walking uses stored energy from the body and leaves your body tired. It happens mainly in cases of people who are not as active physically. Now, after any activity, your body needs rest. And that is how regular walking helps regulate the sleep cycle and gives you sound sleep.

3. It Increases Lung Capacity

Study reveals that walking can help your lungs pump more oxygen, depending on your speed and terrain. Walking helps increase the energy pool in your cells and increase the oxygen holding capacity of your lungs.

In addition, your body muscles and tissues need higher oxygen levels to carry out essential enzyme reactions when you walk briskly.

As a result, it increases your lung capacity. In addition, it helps improve oxygen supply to all body organs.

4. Walking Improves Brain Function

Regular brisk walking improves the circulation of blood and oxygen flow in the body. It also reduces stress levels.

As a result, your brain volume enhances and helps improve your brain function. It is instrumental to preventing possible future mental health issues such as memory degeneration, dementia, and Alzheimer’s.

Studies prove that walking boosts the brain and improves mental health. It helps increase your concentration power. In addition, it helps give your mind a fresh and new outlook towards things. 

5. Morning Walk Can Help Deal with Depression

Inadequate production of natural pain killers or stress balancing hormones endorphins in our body may lead to depression. A 45 minute morning walk every day can help the release and proper flow of endorphins in your body.

It will help alleviate the symptoms of depression by making you energetic, positive, and joyful. It also reduces your anxiety and nervousness, allowing you to stay more proactive.

The first step in fighting depression is to get out of the house and walk. A depressed state of mind will not easily allow you to go out of the house for a walk. However, convincing yourself to walk every day is the first step towards fighting depression.

6. Walking Reduces Heart Health Risk

If you have high blood pressure or your triglyceride levels are above average, it’s time to start walking. A regular walk can maintain both. Since heavy exercises are restricted, mild exercise forms, like walking, are highly effective.

A simple brisk walk every morning can help you maintain blood pressure and reduce the risk of heart stroke. It improves blood circulation. And, improved blood circulation reduces the strain on your heart by lowering triglyceride levels.

7. A Regular Walking Schedule Keeps Your Arteries Clear

People at the risk of atherosclerosis greatly benefit from regular walks. Atherosclerosis is a disease that occurs when the arteries in your brain, limbs, heart, kidneys, or liver get blocked with plaque or cholesterol deposits. It restricts the supply of blood and oxygen to critical organs and can eventually lead to multiple organ failures. 

Walking helps in reducing plaque formation in the blood vessels. As a result, it reduces the risk of heart attacks. Regular morning walks can also help lower cholesterol levels and prevent plaque deposition in arteries.

8. Walking Eases Muscle and Joint Pain

Your elbows, knees, and hips are most prone to joint pains when you grow older. Sore muscles often accompany it. In addition, you also begin to lose bone density, making them weak and brittle. Brisk walking is highly beneficial in dealing with arthritis and osteoporosis. It also helps prevent joint pain. 

Walking gives enough movement to your joints and muscles. It also gives them enough energy to relieve the stiffness and pain. In addition, walking helps lubricate and strengthen the joints and the muscles. That, in turn, helps in easing muscle and joint pain.

9. Morning Walk Reduces the Risk of Cancer

According to a study, regular morning walks play a vital role in maintaining healthy body weight. That helps in reducing the risk of breast cancer and other endometrial cancer. It also helps relieve cancer fatigue.

In addition, an active lifestyle, improved immunity, and better blood circulation mitigate the risk of forming cancerous cells.

10. Walking Makes Your Skin Healthier

When your skin does not get an adequate blood supply, it encounters acne, pimples, wrinkles, and fine lines. It also makes your hormone levels haywire. Walking improves blood circulation and helps you use oxygen better. As a result, your skin gradually begins to glow and look healthier than before. A morning walk also ensures skin’s utilisation in the activation of vitamin D. Therefore, your skin starts looking younger as well.

11. Morning Walk Keeps Laziness at Bay

Laziness causes you to feel demotivated to do anything. Regular morning walks can help you burn stored calories and boost energy levels. This refreshes and rejuvenates your body to become active.

Start with a small 30 minutes brisk walk and gradually increase your duration. If you feel unable to go for 30 minutes at a stretch, you could try taking quick breaks. Break down the 30 minutes walk into two or three laps. Allow yourself to rest for two minutes between each lap and then continue further.

12. Morning Walk Lowers the Risk of Miscarriages

If you are an expecting mother, morning walks can benefit you. Pregnancy is a time when your body undergoes numerous hormonal changes. If your body isn’t strong and healthy enough to handle the changes, the risk of miscarriage increases tremendously. Regular morning walks help manage hormone levels and also maintain a healthy weight. As a result, it reduces the chances of miscarriage.

13. It Helps Improve Digestion

Walking requires you to use core and abdominal muscles. So, if you regularly walk briskly, these muscles get good exercise. That further improves your bowel movements. And, good bowel movements are crucial to improving digestion.

So, start walking and get rid of your digestive system issues. 

Benefits of Morning Walk for Weight Loss

Walking may help you lose weight. However, it requires special attention. You do not need to go on fad diets to lose weight. Though these diets help you lose weight alarmingly fast, there are high chances of putting on even more weight when you get back to your normal lifestyle.

Following a moderately healthy diet and regular walking can help you get results faster. It also helps maintain the weight even in the long term. Walking is simple, and that is why you do not feel winded as you would after a heavy workout.

Your joints, especially your knees and hips, get a good workout when you walk. It gives you more flexibility. Gradually, you can then start increasing your pace and walking duration. That will help you burn more calories. 

Avoid walking on the road. It can be hazardous due to the speeding vehicles and also air pollution may cause harm to your body. 

Your body’s insulin management gets better with regular walking. In addition, it allows you to shed a lot of belly fat. Walking can also help tone and define the muscles in your legs, calves, and buttocks. Once you develop the habit of walking regularly, you can then try interval walking. However, you should do it after a year of walking every day. 

Interval walking requires you to follow a few steps:

• Warm-up for the first 2-3 minutes and 
• Then, walk as fast as you can for 1-2 minutes and 
• Now, slow down to a brisk pace for the next 1-2 minutes 
• Keep alternating between the two

Interval walking will help your body burn calories even after your walk for the day is over.

When is the Best Time to Walk?

While doing some exercises at any point in the day is good, choosing the best time can help you make the most out of your regimen. For example, mornings are the best when it comes to walking.

There is less pollution in the air, allowing you to get adequate oxygen and fresh air. Then, the calm and fresh morning air also helps you feel more active and energised.

Apart from this, distractions and schedule interruptions are pretty uncommon at the start of your day. That can help you develop a habit of early morning walks quickly. You won’t have to skip your walks for unforeseen circumstances, allowing you to stay regular with your schedule.

However, you need to be careful about not going for brisk or fast-paced morning walks without warming up first. If your body temperature is too low, a fast-paced walk could increase the risk of muscle injuries. Instead, make sure to stretch a bit and walk at an average speed before beginning to walk briskly.

Things to Remember while Starting to Walk

The most important thing to consider while starting your walking journey is willpower. Having a committed mindset and willingness is crucial when starting your journey into the mystical life of walks. Stay motivated throughout because that will help you develop a habit. 

Remember, well begun is half done. So if you plan to go on a morning walk tomorrow morning, sincerely put an alarm. Decide on a goal. For example, 4000 steps for the first 2-3 days and gradually increasing the number of steps. 

Don’t stress over shortness of breath after a walk. It is a good sign of improving your heart and lung health. After achieving your daily goals, the feeling will be a cherry on the cake. So think no more. So, go ahead and get started. 

Bottomline

Walk your way to good health by developing a habit of regular morning walks. Stay consistent with your schedule and try to skip as rarely as possible. As a result, reduce your risk of chronic diseases, improve your mood, ease muscle pains and healthily lose weight. Morning walks are a fantastic beginning to your day. So slip into your best pair of walking shoes, keep a small water bottle handy, and ‘healthify’ yourself.

Frequently Asked Questions (FAQs)

Q1. What are the five benefits of walking?

A. Benefits of walking are: it strengthens the bones, helps lose weight, improves sleep quality, improves blood circulation and lightens up the mood.

Q2. How much walking per day is healthy?

A.  Walking for 30 minutes a day or more is good for our health. It helps us lose body fat and brings in many other health benefits.

Q3. Can walking reduce tummy fat?

A. Yes, walking can reduce tummy or belly fat. It is a kind of aerobic exercise that helps people manage obesity.

Q4. What happens when you walk every day?

A.  Walking for 30 minutes a day or more improves blood circulation in the body, aids weight loss, makes you sleep better and improves digestion. In addition, it reduces the risk of many chronic diseases.

Q5. Can you lose weight by walking 30 minutes a day?

A.  Yes. If you follow a healthy diet and walk for 30 mins regularly, you can lose weight. 

Q6. How many calories are 2 hours of walking?

A. It depends on the body weight as it is different in different individuals. But, it can burn approximately 480 to 888 calories. 

Q7. Which time is best for walking?

A. Early mornings are best for walking. 5 AM to 7 AM is the best time for any exercise, including walking. 

Q8. What muscles are toned by walking?

A. Walking involves the toning of several muscles like the quadriceps, hamstrings, glutes, calves and ankles.

Q9. Is it better to walk after eating or before?

A. It is better to eat 30 minutes after walking. However, drinking water is necessary before and during a walk.

Q10. What are the side effects of walking?

A. There are no side effects. But in some cases, you can observe fatigue, muscle soreness, muscle strain, joint pain, pain in the knees and lower back.

Q11. Does walking help you lose weight?

A. Yes, if you walk for 2 hours a day at a brisk pace, you can burn approximately 480 to 888 calories. Burning calories aids weight loss. 

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